Stewed Tuna and Chickpeas with Rice

Stewed Tuna and Chickpeas with RiceStewed Tuna and Chickpeas.JPG
You can still use your canned foods to put together a balanced and delicious meal!

gluten-free-icon.gif Gluten Free

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Ingredients

  • 1 Tablespoon canola oil
  • 1 cup diced onion or 1 small onion, diced
  • 1 - 15 ounce can chickpeas/garbanzo beans
  • 1 - 14.5 ounce can diced tomatoes with juice
  • 2 – 5 ounce cans chunk light tuna in water
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 2 cups cooked brown rice
     

Directions

  1. Sauté onion in oil over medium-high heat for 3-5 minutes. 
  2. Add chickpeas, tomatoes, tuna, garlic powder and ground cumin.  Stir to combine and cook an additional 6-7 minutes.
  3. Serve over ½ cup brown rice.
     

Serves 4
 

Nutrition Information
Per 1 cup tuna and chickpeas plus ½ cup rice
Calories:  350
Total Fat:  6 g
    Saturated Fat:  1 g
Sodium:  502 mg
Total Carbohydrate:  37 mg
    Dietary Fiber: 9 g
Protein:  22 g